Extended Hand to Big Toe Yoga Pose
overview

Extended Hand to Big Toe Yoga Pose is a standing pose that targets the hamstrings and calves and is ideal for yogis and yoginis at an intermediate level.

sahasrara – the crown chakra
related poses
How To Do Extended Hand to Big Toe Yoga Pose
  1. Begin by entering the Mountain Pose (Tadasana), standing with your back straight, feet together and arms loose at your sides.
  2. Shift your weight to your left leg. Bend your right knee up towards your torso.
  3. Reach your right arm along the inside of your right thigh, cross it over the front of your ankle and grasp your big toe on the outside of your foot with your right hand.
  4. Straighten your right leg as much as is comfortable, then swing your leg out to the side if possible.
  5. Take deep breaths — it will help you balance.
  6. Hold for 30 seconds. Switch legs and repeat.
Notes
  • Breathe deeply through each step — this is especially important for keeping your balance in this pose.
  • If you have a history of lower back or ankle injuries, consult an instructor or doctor before attempting this pose.
Tips
If you can’t straighten your leg, loop a yoga strap around the ball of your foot and hold the strap. Alternatively, hold onto your knee when you straighten your leg.
You can hold this pose longer by supporting your raised foot on the back of a tall padded chair. Put the chair close to a wall and brace your heel against the wall.
Stretches & Strengthens

All Muscles: Hamstrings, calves, ankles

Target Muscles: Hamstrings, calves

Health Benefits of Extended Hand to Big Toe Yoga Pose
  • Improves balance.

Sanskrit Name & Meaning

Sanskrit Name & Meaning

Utthita Hasta Padangusthasana

(oo-TEE-tah hahs-tah pod-ang-goosh-tAHS-anna)

utthita: extended, risen, elevated
hasa: hand
pada: foot
angusta: big toe
asana: posture

History & Mythology

History & Mythology

There’s gotta be some history or mythology on this pose! We’ve looked high and low and have only come up with this message. Perhaps you have some information or resource for us to explore?